Training your back is vital to maintaining proper upper body strength and posture. Intermountain Healthcare Heart Institute exercise specialist Jeffrey Beck says it becomes even more important to keep your back healthy if your mobility is compromised. Beck suggests the following routine from a seated position a few times per week to strengthen the back.
1) Seated Dumbbell Row: From a seated position, hinge your upper body forward and grasp a pair of dumbbells. Keeping your head up, pull the straight up your sides while being mindful of pinching your shoulder blades at the top of the movement. Return to starting position. Complete 3-4 sets of 10 reps.
2) Seated Reverse Fly: From a seated position, hinge your upper body forward and grasp a pair of dumbbells. Keeping your head up and a slight bend in your elbows, raise the weight straight out to your sides. Return to starting position. Complete 3-4 sets of 10 reps.
3) Seated Lower Back Hyperextension: From a seated position, hinge your upper body forward and grasp a pair of dumbbells. Lean your upper body back up until you are sitting up straight, being mindful of keeping your lower back tight. Hinge your upper body forward to starting position and repeat. Complete 3-4 sets of 10 reps.
